Two recent scientific studies, independent of one another have discovered that the Mediterranean diet has some major health benefits.

In addition, the Mediterranean diet has being found to be a heart-healthy eating plan, credited with lowering cholesterol in men, even among those who didn’t lose weight.  Researchers have shown again that the Mediterranean diet with added extra virgin olive oil or mixed nuts could improve brain power of older people. Researchers at the University of Navarra in Spain reported that the Mediterranean diet could provide even more mental health benefits than a low-fat diet. The study found that those on either of the Mediterranean diets scored higher than those on the low fat diet.

By comparison to the low-fat diet, the Mediterranean diet is characterized by its use of virgin olive oil as the main culinary fat. It also includes a high consumption of fruits, nuts, vegetables and legumes, as well as moderate to high consumption of fish and seafood. This diet typically consists of low consumption of dairy products and red meat, but includes the moderate intake of red wine.

Additionally, the findings held true irrespective of other factors, including age, family history of cognitive impairment or dementia, or the presence of ApoE protein which is associated  with Alzheimer’s disease. These findings also noted educational attainment, exercise levels and vascular risk factors, as well as energy intake and depression.

Past research has shown that the traditional Mediterranean diet reduces the risk of heart disease and lowers the risk of overall cardiovascular mortality as well as reduced incidence of stroke and cancer, research has shown that it has also reduced the incidence of Parkinson’s and Alzheimer’s diseases.

The other team of researchers at the Ohio State University discovered a compound that re-educates cancer cells - teaching them to die on time like normal cells.

The research team identified a plant-based compound apigenin as a cancer preventer. The compound was found to bind with an estimated 160 proteins in the human body. Once there, the apigenin “re-educates” forming cancer cells and stops them from inhibiting their own death.

Breast cancer, in particular, seemed to be very responsive to such preventative treatment.  Apigenin is found most commonly in chamomile tea, parsley and celery — but can also be obtained from many other fruits and veggies common to a Mediterranean diet.

This should be of no surprise to anyone adhering to a healthy eating regime. Andrea Doseff an associate professor and co-author of the Ohio State study, put into words precisely why these scientific discoveries are important:  

"We know we need to eat healthfully, but in most cases we don't know the actual mechanistic reasons for why we need to do that."

Scientific evidence lets us know that these foods aren't just hype or a passing trend. Their benefits are rooted in actual, measurable chemical reactions within our bodies. Reactions that utilize good, old-fashioned home remedies to create a healthier, cancer fighting humanity of tomorrow.

Leg Cramps.

Leg Cramps during pregnancy occur mainly as a result of nutritional deficiencies, electrolyte imbalances, and/or circulatory changes, in addition to the strain placed on the legs by the extra weight.  

Suggestions:

• Increase your calcium and potassium intake by eating foods such as almonds, bananas, grapefruit, low-fat cottage cheese, oranges, sardines, sesame seeds (tahini), low-fat goat’s yoghurt, oats, millet, figs, watercress, seaweeds in soups, stews or salads .Adequate calcium is also needed to help prevent high blood pressure and for fetal development.

• While relaxing or sleeping, elevate your legs so that they are higher than your heart. I used to raise my legs and lean them up against a wall while I was lying on the couch reading a book or watching TV. Then when I went to bed at night I placed one or two pillows under my feet to keep them elevated.  Keep yourself as comfortable as possible.

• Do not stand in one place for too long. Shift your weight from one leg to the other every few minutes.

• Walk at least a kilometer a day to stimulate the circulation of blood through the legs.

•  Make sure your levels of calcium, magnesium, and potassium are correctly balanced. It is often easier to take a single formula that contains all three minerals in the correct proportions.

• To relieve cramps, try to relax as far as possible, try to pull your foot forwards with your hands, wiggle your feet up and down, massage your feet and legs vigorously.

• When experiencing a cramp, apply a hot water bottle or heating pad to the cramping area and apply pressure with your hands.

Herbal teas rich in calcium can also be made from:
Wild oats, meadowsweet, horsetail, valerian root, nettles, plantain

Drink a cupful two to three times daily. There is a herb, suitably named cramp bark or guilder rose, which is specific for cramps. It can be taken as a hot decoction, singly or in conjunction with any of the above herbs three times daily.

If you consider that tension or stress could be causing your cramps, then add to the cramp bark herbs such as: Skullcap, passionflower, chamomile, valerian,    lemon balm, lime flowers

Ginger, hawthorn or angelica can be taken regularly to aid circulation.

Chamomile, lavender or ginger oils can be used to massage the legs, not only to relax over-tense muscles, but also to enhance the circulation through them.

Hot foot baths can be taken at night before bed using the same oils.

Take care with varicose veins – do not massage over them. Alternate hot and cold bathing will stimulate the circulation.

(A Natural Approach to Pregnancy - E-book by Barbara Karafokas)

Without an ounce of a doubt, breakfast is the most important meal of the day. It gives your body essential nutrients, jumps starts your brain, gives your metabolism what it needs to get working for the day and keeps you slim.

Studies have found that what you eat for breakfast tends to influence what you eat the rest of the day. 

Also, people who eat breakfast are significantly less likely to be obese and have diabetes than those who don’t. 

Whether you’re too busy or not that hungry in the morning, one of these healthy breakfast ideas will fit into your lifestyle and help you achieve your health and weight loss goals.

• Chop up a couple of pieces of fruits, add a tablespoon of yoghurt, crushed almonds and a sprinkle of cinnamon. This is a high protein, high fiber and low fat breakfast. Cinnamon has been shown to lower blood sugar levels. This breakfast is guaranteed to keep you full all morning.

• Sliced banana’s coated with a couple of tablespoons of sugar free muesli. Yum! You could add in a tablespoon of yoghurt or some almond milk to this. The potassium in the banana is beneficial for preventing strokes.

• Smoothies. Quick, simple and highly nutritious. Simply blend a couple of your favourite fruits like mango’s and peaches, add in tablespoon of yoghurt, 1/2 a glass of water and you’ve got a healthy on the go breakfast loaded with antioxidants, vitamins and minerals, especially if you add in a superfood like carob powder, spirulina, chlorella, maca or some bee pollen.

• Instead of a morning coffee, have a mug of green tea. Research shows that it can increase your metabolism having weight-loss benefits in addition to being heart protective.

• In a calorie reduced diet, people who have eggs for breakfast instead of your regular toast, lost 65% more weight. Use organic eggs. They are not that much more expensive than regular eggs but are much higher in the beneficial omega-3 fatty acids. Have them poached, scrambled, boiled or as an omelet.

• Have a heart healthy sandwich in a multi-seed brown bread bun filled with avocado, sliced tomatoes and cucumbers sprinkled with cayenne pepper.

• For one of those days when time is short and you want an easy and super quick solution - grab a healthy, sugar free bar and an apple, and away you go !

• For my chocoholic friends… shave a couple of squares of dark chocolate over a cup of low fat yoghurt and mix. The antioxidant-loaded dark chocolate can help reduce the stickiness of “bad” LDL cholesterol and keep your arteries supple.